At Home – Fri, Nov 25

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

200-m run

10 single-leg toe touches/leg

10 alternating step-ups

2 sets:

10 DB deadlifts

7 jumps onto an object

– Rest :30-1:00 between sets.

1 set:

200-m run

12 DB deadlifts

10 jumps onto an object.

Metcon (Time)

EQUIPMENT

3 rounds for time:

400-m run

21 dumbbell deadlifts

21 jumps onto an object (20 in)

BODYWEIGHT

3 rounds for time:

400-m run

21 weighted deadlifts

21 jumps onto an object (20 in)
WORKOUT NOTES

10:00-12:00.

Light-to-moderate DB loads (2×35/50 lb).

Reduce the run to 300-m to finish in less than 2:30, and reduce the DB load and height of the jump as needed.

Accessory Work (No Measure)

Accumulate:

50 Kang squats

– Use a weighted object held behind the neck.